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2/13/2020 – WOD

By WOD

Strength
Hang Snatch + Snatch – 1 set every min for 10 min @ 75-80%
—Drop bar after first rep

Conditioning
5 Rounds
10 DB Bench Press (heavy – unbroken every rd)
20/16 Cal Row
—rest 1 minute
3 Rounds
8 Bar Muscle-ups (sub: 8 C2B PU + 8 HR Push-ups)
25 Wall Balls 20/14# to 10ft

WOD Notes: Record 2 seperate times. Goal is sub 10 on part 1 & sub 8 on Part 2. 

Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 6 sets
b) DB Reverse Flies – 4×15

2/12/2020 – WOD

By WOD

Strength
Every 90 Sec x 6 Sets: 3 Deadlifts + 1 Clean + 2 Jerk @ 75%+ CnJ
—The point of this is to fatigue your grip a little so that you’ll have to focus on being patient & quick under bar. Last 3 sets are every 2 min.

Conditioning (14 min cap)
3 Rounds For Time
10 Power Cleans 175/115#
8 Laps Farmers Carry (240ft) 70/45#’s DB
10 Push Jerk 175/115#
100 Double Unders

WOD Notes: Use 60% of PC/PJ (same weight for both). If jerk is a lot weaker. then the cleans will feel a little lighter. The goal is to do the jerks unbroken each round but feel challenging. 1 Lap = 5 mats. DU sub = 150 singles or 50 DU. Try to avg 4 min rounds or less. Do quick singles on cleans.

Assistance
a) Weighted Sit-ups – Tabata for 130 reps
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/11/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 6 reps (little heavier than last wk. (35%+ of DL)
b) DB Shoulder Press – 8 reps (heavy)
c) DB Bicep Curls – 8 reps (both arms at same time)

Conditioning
10 Rounds (interval – w/ a partner)
10 DB Snatches (alternating) 80/50#
15 T2B
200ft Versa Climber

WOD Notes: Each partner will do 5 rounds “you go, I go”. Try to really sprint the versa climber because you will have rest each round! Goal is to hold 150ft/min+ even during the later rounds! You should be able to cycle through snatches fast while switching in the air. T2b sub = toe through ring or 15 knee above hips! No wasting time on T2b! Shoot for less than 2 min rounds!

Assistance
Ab Rollout (rings) – 5×15 Reps

2/10/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Elevated Front Rack Lunges – 8 reps (little lighter than last wk)
b) DB One Arm Bent-over Rows – 10 reps (each arm)
c) Banded Tricep Extensions – 15-20 reps
—Stand on 45# bumper & step back for the lunges

Conditioning
15 Min AMRAP
8 Back Squat 185/125#
12 Bar Facing Burpees
16/13 Cal Ski

WOD Notes: Goal is 5+ rds. BS = 45-50% (should be unbroken every rd but shouldn’t feel super light). You should be able to get right back on the back squats within 15-20 sec of completing ski erg each rd. 

Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off

2/8/2020 – WOD

By WOD

Strength/Conditioning
3 Rounds: (RD 1 – 10 reps, RD 2 – 15 reps, RD 3 – 20 reps)
Sumo Deadlift High Pull 135/95#
T2B
Thrusters 135/95#
GI Janes (RX+ = 8/10/12 Bar MU)
50/100/150 (by rd) Double Unders
—rest 1 min between rd 1&2. 2 min between rd 2&3.

WOD Notes: This is not a Partner WOD. You should be able to do quick singles on sdhp and do at least 5-8 Thrusters at a time.

2/6/2020 – WOD

By WOD

Strength
2 Snatches Every Min x 10 sets (20 reps) @ 80%+

Conditioning
12 Min Clock – 3 Rounds
10 Devil Press 50/35#
25/20 Cal Bike
***Max Wall Balls 20/14# to 10ft in remaining time

WOD Notes: Score = Time + WB. Goal is to finish 3 rounds in under 10 minutes & give yourself 2+ min on the wall balls.

Assistance
a) L-Sit/Tuck (pegboard) – 20 sec on / 40 sec off for 8 sets
b) DB Reverse Flies – 3×20

2/5/2020 – WOD

By WOD

Strength
Every 90 Sec x 6 Sets: 2 Cleans + 1 Jerk @ 80%+
—Once you get to set 4 it’s every 2 minutes. Work up to a heavy set by the end. Squat is preferred.

Conditioning (20 min cap)
For Time (w/ a partner)
100/80 Cal Ski
6 Rope Climb 20ft
60 Clean n Jerks (@ 60/70/80% – increase weight every 20 reps)
6 Rope Climb 20ft
100/80 Cal Ski

WOD Notes: Ski should be sprints where you do 30 sec on / 30 sec off! RC sub = 2x pulleys or climb to 12-15ft. CnJ RX weights would be 165/105#, 195/125#, 225/145#. 

Assistance
a) Weighted Sit-ups – Tabata for 120 reps
b) Banded Leg Curls – 4×15 each leg or GHR (4×12)

2/4/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 7 reps (little heavier than last wk. (35%+ of DL)
b) DB Bench Press – 10 reps (heavy)
c) Barbell Bicep Curls – 10 reps (heavy)

Conditioning
8 Min AMRAP
6 Burpee Box Jumps 24/20″
10 KB Swings 70/53#
—rest 2 minutes
8 Min AMRAP Versa Climber For Max Distance in Teams 2 or 3.

WOD Notes: Goal is 6+ rounds. Choose a box height & KB weight that will keep you moving non-stop for 8 minutes. These are not box jump overs. You should consider 30 sec on / 30 sec off interval for the Versa Climber sprints at the end.

Assistance
20 Sec Hollow Hold + 20 Sec Hollow Rock – 8 sets

Announcement – “Cupping Seminar” 
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean